Try some low cadence runs on hills for about 3-5min at a time, give yourself a few minutes in between. When I say low cadence, try 55-65rpm and stay seated. Do that for three or four weeks. And then change it up with high RPM after that. It's a common training technique.

I'm using 53-39 with 11-25 at the moment. It's fine for the M7. But mine is 11 speed though.

What a painful home commute for me. I was hanging for my dear life from start to finish..hehe. big kudos to the group, they really do make the calls, loud and clear, i felt very safe at the back. anyways, forgot to introduce my self, i'm the one with the old steel bike w/ a back pack. Cheers guys! will be back again

razon wrote:What a painful home commute for me. I was hanging for my dear life from start to finish..hehe. big kudos to the group, they really do make the calls, loud and clear, i felt very safe at the back. anyways, forgot to introduce my self, i'm the one with the old steel bike w/ a back pack. Cheers guys! will be back again

Good on you razon! I was the one in the retro (1990) Look long sleeve jersey with the tiger stripes. I'll try to say g'day if I'm there next week.

g-boaf wrote:I'm out for a while - it seems like I might have torn a calf muscle. I've had it once before years ago and this feels similar. Off to the physio to confirm and see how long I'm off the bike.

g-boaf wrote:I'm out for a while - it seems like I might have torn a calf muscle. I've had it once before years ago and this feels similar. Off to the physio to confirm and see how long I'm off the bike.

that sux mate, hopefully is not as bad as you think

Yeah, it's a tear - grade 1, medial (the inside of the leg). I'll be off for around 4 weeks and then easing back into it carefully to avoid it becoming a recurring injury.

Friends, Just so you know before you head out tonight (if you are watching this tread) that there is steady constant light rain at my work (about 700m from the Sunnyholt Road M7 junction) - it looks like it is here for some time.

g-boaf wrote:I'm out for a while - it seems like I might have torn a calf muscle. I've had it once before years ago and this feels similar. Off to the physio to confirm and see how long I'm off the bike.

that sux mate, hopefully is not as bad as you think

Yeah, it's a tear - grade 1, medial (the inside of the leg). I'll be off for around 4 weeks and then easing back into it carefully to avoid it becoming a recurring injury.

westab wrote:Friends, Just so you know before you head out tonight (if you are watching this tread) that there is steady constant light rain at my work (about 700m from the Sunnyholt Road M7 junction) - it looks like it is here for some time.

g-boaf sorry to hear about your calf I hope you heal well.

i went out between 3.30 and 4.30 and got back just before the rain started, been raining since

Thanks mate. I went back for another appointment today - it's getting a bit better, I can do calf raises today, I couldn't really do them at all Monday without pain (and generally it felt weak) - and there isn't this strange twitching/tight feeling to the gastrocnemius every time I go to get up from my chair at work.

Depending on how Monday goes, I might be back on the trainer for easy 30min session Thursday/Friday next week but only spinning and no big efforts and just being cautious and stop the moment anything starts to feel bad. That's at least the recommendation of the physio.